04/17/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Lateral Shuffle

20m Frankensteins w/ Toe Touch

20m Walking Quad Stretch

20m Bear Crawl

20m Spider Man Lunges

+

10 Pause Squats w. Hip Circle

10 Lateral Lunges w. Hip Circle

10 Squat Jumps

10 Push Ups

x 2

Weightlifting

Dumbbell External Rotations (12-15 (per arm); rest :30)

Powell Raises (12-15 (per arm); rest :90 x 2)

Gymnastics

Ring Dips (6-9 @ 1030; rest :90 x 3)

Scaled:

8-12 Lying DB Tricep Ext. x 3

+

3-5 Close Grip Push ups x 3

WOD (Workout of the Day)

Metcon (2 Rounds for reps)

5:00 AMRAP @ 80%

9 Box Jumps (24/20)

9 KB Thrusters (1.5/1)

9 Ring Dips or Box Dips

Rest 5:00

5:00 AMRAP @ 80%

15 Wall Balls (20/14)

15 Burpees

Metcon (No Measure)

SufferFest Athletes

Warm Up with Class

Then…..

10:00 Aerobic Pace on AD or Rower

+

5:00 BB Practice for Complex

+

5:00 DU Practice

+

20:00 Lax Ball or Barbell Mobility

(Target hips/calves/and shoulders)

Mobility

:60 Banded Spider Man (per leg)

or

:60 Hip Smash w/ Lax Ball (per leg)

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